Module 1 Workbook And 10 10 Sleep Challenge. INTRODUCTION. Congratulations for completing module 1. I hope you have learned why a strong circadian rhythm is important, and what you can do to dial in your sleep to gain more energy. In this workbook, I have made a checklist for you to help you get started on your own individual journey to energy. CHECKLIST. #1. Watch lesson 1: The Energy Blueprint Circadian Rhythm Habits. #2. Watch lesson 2: The Energy Blueprint 17 Key Sleep Habits. #3. Go through the summary documents and identify the areas where you need to make changes in your daily habits. #4. Go to the 10-10 Sleep Challenge section at the bottom of this document and note down the 10 actions you will take to improve your sleep the next 10 days.
THE 10-10 SLEEP CHALLENGE This challenge is to help you improve your sleep today. Step 1 - Go through the summary documents for the 15 Circadian Rhythm habits and for the 17 Key Sleep Habits. Step 2 Choose 10 habits (that you are not already doing) that you feel you can do. (If you feel that 10 is overwhelming, then choose only a few. Remember that the habits are stackable, and, after a few days, you will be able to do these automatically. Also, the more habits you pile on, the faster you will experience results.) Below, I have made an overview of all the habits. You can always revisit the documents to get more information on each point. 1. Expose yourself to bright light 10.000 lux or more within the first 30 minutes of the day. 2. Block blue light 1-2 hours before bedtime. 3. Follow the meal timing, nutrient timing as described in module 2. 4. Sleep in complete darkness. 5. Fast for at lease 3 hours before sleep. 6. Reduce psychological stress. 7. Increase your activity during daylight hours. 8. Lower the temperature in your home and bedroom 1-2 hours before bedtime. 9. Start your day movement a few minutes in the morning is enough for the body to wake up. 10. Lower the volume of your TV, or play soothing music at night. 11. Turn on some energizing music in the morning to wake yourself up. 12. Identify your chronotype and make adjustments accordingly. 13. Stand more during daylight hours. 14. Get rid of chronic inflammation, oxidative stress, and mitochondrial dysfunction. 15. Make a fixed schedule for exercise, meal times, bedtime, when you go to sleep, and when you wake up. 16. Correct for outside noise, by using a pink or white noise app to ensure deep restful. 17. Go early to bed, around 10 PM. 18. Remove electronics from your bedroom while sleeping. 19. Stick to your sleep schedule. 20. Keep a sleep diary. 21. Review your medications. 22. Stop exercising at least 4 hours before bed. 23. Cut caffeine after 2 PM. 24. Sleep on the side. 25. Stay in bed if you wake up at night. 26. Take time to wind down before bedtime. 27. Do not use your alarm to wake up. 28. Use supplements to enhance sleep. 29. Train your body to get up and go when waking up. Step 3 COMMIT to doing all of your chosen habits for the next 10 days. Ideally, you will do these things for the rest of your life, but for now, just commit to the next 10 days as a place to start building the right habits.
A sample of habits you could commit to could look like this: For the next 10 days, I m going implement these changes: 1. Get sunlight or bright light for 30 minutes within the first hour after waking up. 2. Black out my bedroom so I have complete darkness in the room during sleep. 3. Wear blue blockers at for one hour before bed. 4. Turn off all electronics in or near my bed while I sleep. 5. Go to bed at the same time every night. Wake up each morning at the same time. 6. Use a breathing exercise, meditation or visualization to help initiate sleep. 7. Use magnesium before bed, as well as GABA, kava, valerian, and ZMA. 8. Get rid of afternoon and evening caffeine. 9. Finish my last bite of food for the day at least 3 hours before sleep. 10. Use pink noise app to cover up external noise while I sleep. 11. Get only red or amber colored bulbs for my bedroom and bathroom to use at night. 12. Decrease my bedroom temperature while I sleep and start cooling my house down 1-2 hours before bed. 13. Take a hot sauna, shower or bath 60-90 minutes before sleep and then allow my body to cool off by several degrees in the cooler air of my house (so I feel noticeably cooled down) before drying off. Allow my body to get a bit cold before getting under the covers in my bed. 14. Set a timer to go off 1 hour prior to bedtime, and then commit to stopping work or anything else I am doing at that time and engaging in the night-time wind-down ritual. Commit to doing all of these strategies for the next 10 days and watch what happens to your energy levels! After 10 days of implementing these new habits, I know you are going to see such profound improvements in your mood, your happiness, your relationships, your quality of life, and your energy levels that you re going to WANT to continue those habits for the rest of your life!